A) 2 Rounds:

20m High Knees
20m Butt Kickers
20 Russian Swings
20 Air Squats

B) 3 rounds:

5 Dumbbell Hang Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press


Hang Squat Clean Above Knees

3@ RPE 6
3@ RPE 7
3@RPE 8×2 rounds

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back.

From the above-the-knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.


4 Rounds For Time:

8 Hang Power Cleans, 135#/95#
8 Shoulder to Overhead, 135#/95#
16 Calorie Row

RX+: 165#/115#.
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: each round should be completed in 60 seconds or less. Scale as needed.

Shoulder-to-Overhead: each round should be completed in 60 seconds or less. Scale as needed

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